Fitness:
A. 15 minutes to complete 4 rounds:
10 alt DB Reverse Lunges
10 DB Deck Press
B. 8 Rounds for time:
8 Burpees
12 Kettlebell Swings (24/16kg)
*10 min time cap
Performance (Open and Quarterfinal focus):
A. 15 minutes to complete: Tempo Front Squat: (2111)
6-5-4-3
Final set should be around 85%. 8-9/10 difficulty.
B. 8 Rounds for time:
8 Bar Facing Burpees
8 Power Clean & Jerks (40/30kg)
*10 min time cap
Sweat:
5 Rounds for reps
6 mins work, 3 mins rest
500/425m Row
25 Russian KB Swings (32/24kg)
Max Calorie Echo Bike in the remaining time
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
